Comparing Nutrients in 300 calories Pistachio Nuts VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Pistachio Nuts: 53.6g
• Frozen Roasted Potatoes with Salt: 236g

Pistachio Nuts have 4.4 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Pistachio Nuts or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Pistachio Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	9.9% 3.16g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	9.68% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	44.4% 7.55g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.6g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	2.25% 1.63g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.18% 0.13g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.7g	NA	g per day for Men 19-50 years
Fiber	15% 5.68g	16% 6.14g	38g per day for Men 19-50 years
Protein	19.3% 11g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.55% 14μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.6% 0.086mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.35% 0.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.57% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.83% 27.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.63% 56.3mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	77.4% 0.7mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.046% 1.82μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	26.3% 2.1mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	15.4% 65mg	NA	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.5% 263mg	NA	700mg per day for Men 19-50 years
Potassium	16% 549mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	NA	55μg per day for Men 19-50 years
Sodium	0.036% 0.54mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	NA	11mg per day for Men 19-50 years
Water	0.063% 2.34g	4.35% 161g	3700g per day for Men 19-50 years

Pistachio Nuts VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pistachio Nuts or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Pistachio Nuts vs Frozen Roasted Potatoes with Salt:

• Both Raw Pistachio Nuts and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Raw Pistachio Nuts as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Pistachio Nuts vs Frozen Roasted Potatoes with Salt:

• 300 calories of Pistachio Nuts have 1.8 times more Iron than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.9 times more Potassium and 1314 times more Sodium than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pistachio Nuts have 5.7 times more Fat, 8 times more Saturated Fat and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 4.2 times more Carbohydrate than Raw Pistachio Nuts.
• Both Pistachio Nuts and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Fiber per 300 calories.